How Picking The Right Food Can Make Your Kids Smarter?

nutrition and smart kids

If you ever come across a conversation between two moms, you may not be surprised to know that the topic of discussion is mostly about their kids. And there are no points for guessing that “my child is not eating properly, what to do” is the topic they worry the most and seek answers for. There is no doubt that the role of a healthy diet packed with all the essential nutrients is the key for the physical as well as mental development of a kid. But given the fact that kids are fussy eaters, it becomes difficult for the parents to come up with new tips and tricks every now and then to make sure their nutritional demands are met. 

Nutrition For Brain Development – Toddlers And Adolescents

It goes without saying that all kids and teenagers need a nutrient-rich diet to support their mental and physical development. 

The period from birth till 2 years of age is considered to be the primary growth phase for the human brain[1]. However, certain areas of the brain are not fully developed during this stage and continue through childhood and adolescence. 

It is during this first year of growth and development that eating patterns are also developed by kids. During this time, infants transition from drinking breast milk and formula milk to eating solid foods. This is when they tend to acquire taste for different foods and develop eating habits like what, when, and how much to eat[2].

How To Pick The Right Foods For Your Kids?

The essential nutrients required to boost memory and concentration in kids during these stages of development and for overall brain development include:

Carbohydrates contain sugars that provide instant energy. This not only gives you a quick boost to your brain function but also keeps your brain active for a long time.

Proteins help in building, repairing, and maintaining the muscles, immunity and hemoglobin. It also plays a key role in building muscle mass and making you physically stronger[3].

Omega-3 fats such as docosahexaenoic acid (DHA) are essential for the growth and functional development of the brain in infants and maintenance of normal brain function in adolescents and adults. As DHA is preferably quickly taken up by the brain as compared to other fatty acids, it aids in cognitive function and improves learning ability[4].

Vitamins help in utilizing other nutrients and are vital for all metabolic functions of the body, although in microscopic quantities. These include Vitamin D and B-complex vitamins such as Vitamin B2, B9 and B12.

Minerals such as iodine, zinc, choline, iron, magnesium, calcium and phosphorus are required in small quantities from brain development in kids[3].

How To Make Your Kids Eat Smart?

Children are often fussy about green vegetables, fruits and milk, which are undoubtedly one of the best and effective ways to ensure complete nutrition. Here are a few simple tips that can help you to get the most for your kids.

1. Make Milk Tastier For Them

Isn’t it too boring to start off the day with a glass of plain milk? So to make things interesting at a breakfast table and also meet the nutritional requirement of your child, opt for milkshakes or fortified milk to make the milk tastier[5]. You can also opt for customised cups to make the sipping time interesting for your child.

2. Try Out Health Drinks or Foods

It becomes the responsibility of the patents to find the best nutritional products and include them in their kid’s diet to reap the health benefits. And what’s best then following the age-old concept of adding health drinks/foods to a glass of milk to up the nutritional as well as the taste quotient.

3. Add Colors In Their Platter

A plate filled with green vegetables may not look appetizing for your kid. But if the same plate is loaded with colorful vegetables and fruits, then your kid might give it a try to taste and finish most of the contents on the plate. Moreover, this way you can get the most of the nutrients at a single go!


Remember, nutrition plays a big role in both physical and mental development of the kids at all stages of life. So make sure you give the best to your kids either through natural food sources or through health drinks for complete nutrition. Feed healthy and let them stay smart!

(The article is reviewed by Dr. Swati Mishra, Medical Editor)

Disclaimer: This is a sponsored article. The information produced in this article in the form of text, tips, suggestions, and products, comprise of general advice for consumers.


1. Kuratko CN, Barrett EC, Nelson EB, et al. The relationship of docosahexaenoic acid (DHA) with learning and behavior in healthy children: a review. Nutrients. 2013 Jul 19;5(7):2777-810.

2. Birch L, Savage JS, Ventura A. Influences on the Development of Children’s Eating Behaviours: From Infancy to Adolescence. Can J Diet Pract Res. 2007;68(1):s1-s56.

3. Cusick SE, Georgieff MK. The Role of Nutrition in Brain Development: The Golden Opportunity of the “First 1000 Days”. J Pediatr. 2016 Aug;175:16-21.

4. Horrocks LA, Yeo YK. Health benefits of docosahexaenoic acid (DHA). Pharmacol Res. 1999 Sep;40(3):211-25.

5. Matsuyama M, Harb T, David M, Davies PS, Hill RJ. Effect of fortified milk on growth and nutritional status in young children: a systematic review and meta-analysis. Public Health Nutr. 2017 May;20(7):1214-1225.

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